Pastrami vs. Steak — In-Depth Nutrition Comparison

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Important differences between pastrami and steak

Pastrami has less selenium, vitamin B6, vitamin B12, zinc, vitamin B2, and vitamin B3.
Pastrami's daily need coverage for sodium is 44% more.
Steak is lower in sodium.
Pastrami has a higher glycemic index than steak.

The food varieties used in the comparison are Beef, cured, pastrami and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.

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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Pastrami

Steak

Contains more ManganeseManganese

+∞%

Contains more MagnesiumMagnesium	+35.3%
Contains more CalciumCalcium	+20%
Contains more PotassiumPotassium	+32.9%
Contains more ZincZinc	+27.3%
Contains less SodiumSodium	-94.6%
Contains more SeleniumSelenium	+79.7%

~equal in Iron ~2.4mg

~equal in Copper ~0.085mg

~equal in Phosphorus ~163mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Pastrami

Steak

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B5Vitamin B5	+∞%

Contains more Vitamin AVitamin A	+250%
Contains more Vitamin B1Vitamin B1	+42.3%
Contains more Vitamin B2Vitamin B2	+87%
Contains more Vitamin B3Vitamin B3	+20.9%
Contains more Vitamin B6Vitamin B6	+126.2%
Contains more Vitamin B12Vitamin B12	+17.6%
Contains more Vitamin KVitamin K	+128.6%

~equal in Vitamin D ~0.1µg

~equal in Folate ~6µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Sodium	1078mg	58mg	44%
Selenium	17.7µg	31.8µg	26%
Saturated fat	2.681g	8.443g	26%
Vitamin B6	0.221mg	0.5mg	21%
Fats	5.82g	19.02g	20%
Monounsaturated fat	2.118g	9.171g	18%
Choline	81.6mg		15%
Vitamin B12	1.87µg	2.2µg	14%
Zinc	4.98mg	6.34mg	12%
Vitamin B2	0.161mg	0.301mg	11%
Calories	147kcal	271kcal	6%
Protein	21.8g	24.85g	6%
Vitamin B3	4.26mg	5.149mg	6%
Vitamin B5	0.265mg		5%
Polyunsaturated fat	0.145g	0.896g	5%
Cholesterol	68mg	78mg	3%
Potassium	210mg	279mg	2%
Iron	2.22mg	2.4mg	2%
Phosphorus	175mg	163mg	2%
Vitamin B1	0.052mg	0.074mg	2%
Magnesium	17mg	23mg	1%
Copper	0.091mg	0.085mg	1%
Vitamin A	2µg	7µg	1%
Vitamin E	0.12mg		1%
Manganese	0.027mg		1%
Vitamin K	0.7µg	1.6µg	1%
Protein per 100 calories	15g	9.2g	N/A
Calories per 10 g protein	67kcal	109kcal	N/A
Weight per 100 calories	68g	37g	N/A
Unsaturated / Saturated Fat ratio	0.84	1.2	N/A
Vitamin C	0.3mg	0mg	0%
Net carbs	0.36g	0g	N/A
Carbs	0.36g	0g	0%
Vitamin D*	4 IU	6 IU	0%
Vitamin D	0.1µg	0.1µg	0%
Calcium	10mg	12mg	0%
Sugar	0.1g	0g	N/A
Folate	6µg	6µg	0%
Tryptophan	0.141mg	0.278mg	0%
Threonine	0.857mg	1.171mg	0%
Isoleucine	0.976mg	1.157mg	0%
Leucine	1.706mg	2.142mg	0%
Lysine	1.812mg	2.38mg	0%
Methionine	0.558mg	0.672mg	0%
Phenylalanine	0.847mg	0.997mg	0%
Valine	1.065mg	1.242mg	0%
Histidine	0.684mg	0.931mg	0%
Fructose	0.01g		0%
Omega-3 - EPA	0g	0.001g	N/A
Omega-3 - DHA	0g	0.001g	N/A
Omega-3 - DPA	0g	0.013g	N/A